Blog - Fitness On The Run, Your Home Fitness Authority. We do TRX and Indo Board Home Fitness Training at your convenience!

Entries in Core Trainer (18)

Tuesday

Apr132010

Cari's Sunday Morning Workout

Tuesday, April 13, 2010 at 1:53PM

This is a short clip from my Sunday morning strength training workout. Each week my foot feels better and gets stronger! I like to incorporate a lot of balance and stability work to keep the rehab on track as well as other core training and basic upper and lower body exercises. I really missed doing workouts like this when I was out with my Achilles tendon rupture. It feels great to be back at it! In this clip I am doing squats and squat holds on the Indo Board, TRX high rotations, pull-ups, push-ups and pikes on the TRX and Indo Board, and TRX one leg suspended lunge with shoulder press.

Jon Ham |

Indo Board Highlights from IHRSA 2010 Part 2

Tuesday, April 6, 2010 at 8:45PM

This is a highlight from IHRSA 2010 in San Diego at the Indo Board Booth where I was working. I was Filming while Chip was spotting and teaching people how to train on the Indo Board. The ability levels were very mixed, and as you can see, as was the shoes people were wearing. This woman picks it up pretty quickly despite wearing High Heeled Boots! Have you tried the indo board? How long did it take you to learn to get your balance right on the indo board? Have you tried to indo board in High Heels? Now there's a challenge for you!

Jon Ham |

TRX Suspension Training with Cari Ham and Julieanna Hever Part 3

Sunday, February 28, 2010 at 8:02PM

For a couple of weeks now, Julieanna and I have been introducing you to the TRX Suspension Trainer. It great piece of equipment and I could go on and on about why I think everyone should own a TRX, but instead I am going to keep it quick and simple and focus on my top 3 reasons why I love the TRX!

1. It's soooo versatile. You can honestly use your TRX in more places than any other piece of equipment. It can be used in your home, a gym, a hotel room, a park, a playground, an office or boardroom, etc. I could go on and on. We even heard from a couple who are using their TRX as they are sailing around on their yacht. It is small, lightweight, and stores conveniently in your suitcase for travel. When Jon and I travel, we take the TRX with us running and find places to hook it up and do strength circuits along the way. You no longer have an excuse for neglecting your strength training program while on vacation of traveling for business!

2. It's time efficient. Most people work too many hours a week and struggle to make time for exercise. Many home gyms or commercial fitness equipment can be complicated to use and take a lot of time to modify or set up between exercises or circuits. The TRX is simple. The straps adjust easily and quickly, allowing you to spend less time hassling with equipment and more time exercising.

3. The type of exercise you get with suspension training is one of the most well rounded ways you can train your body. With suspension training you are using your own body weight to perform exercises. This helps develop strength, balance, flexibility, and agility all at the same time. At no point are you only using one or two muscles to perform and exercises. Multiple muscle groups are engaged in each exercise. This makes training with the TRX very functional. The types of movements you do will transfer to every day living and make daily tasks easier and safer. The TRX is also a great tool for improving athletic performance!

This week we will continue using the TRX. Here is another circuit of 5 exercises that you can start integrating into your fitness routine!

1. TRX Suspended Lunge- 10 reps

2. TRX Atomic Push UP- 10 reps

3. TRX Side Tucks- 10 reps per side

4. TRX Scorpion

5. TRX Y (we call it a "V" on the video)

Exercise Guidelines:

1. Complete 2-3 sets of each exercise

2. Move through the exercises in a circuit training format (one right after the other with no rest in between)

3. Make sure you are breathing. Exhale through the exertion (or the hardest part of the exercise)

4. Control is important. Use a 2:2 count to ensure you are not rushing through your exercises. That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5. Have water readily available so you continue to hydrate during your workout.

6. If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7. If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program.

8. HAVE FUN!!!

Jon Ham |

1 Comment |

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Tuesday

Feb092010

Hoist V-Core Home Gym

Tuesday, February 9, 2010 at 2:06PM

I noticed last week that Busy Body had the new Hoist V-Core home gym on their showroom, so I had to show you all what this machine is all about...- THE CORE! The big revolution in this home gym is that it has a very unstable seat/foot arrangement that can be used with or without a back support to create a spectrum of instability from a bit unstable to very unstable. I go through the entire spectrum in this video to show you exactly how this machine works to strengthen your core. The machine also has a cable system that has adjustable arms and adds some good variation for your workouts.

Have you tried the Hoise V-Core? What are you using for your home workout?

Jon Ham |

3 Comments |

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Sunday

Jan312010

No...You Cannot Spot Reduce!

Sunday, January 31, 2010 at 7:09PM

One of the most common and frustrating conversations I have with my clients is about spot reducing. By spot reducing I mean having the ability to perform high numbers of exercises that will transform one part of your body in a relatively short period of time. Some people think if they do hundred of crunches a day, they will achieve a flatter stomach, or by performing hundreds of squats a day with will shrink the size of their legs in no time. Well, I'm sorry to say that this is not true! So for all you who are attempting to change your problem areas by spot reducing...YOU ARE WASTING YOUR TIME!

Sport reduction does not work because we cannot localize fat loss. Fat loss occurs when we burn more energy (calories) than we consume. Conversely, weight gain or fat accumulation happens we consume more calories than our body uses on a day to day basis. By attempting to sport reduce a certain part of your body, you will make the muscle of that area stronger, but you will not reduce the amount of fat that covers those muscles. When you burn more calories than you consume, you will lose fat, but that fat will come off from every part of your body, not just one area. Our genetics determine the areas were fat deposit are greatest in our bodies and which areas we will lose fat most quickly. This aspect of weight loss is not something we can control. What we CAN control, however, is how much we move and how much we eat. So if you want to see your problem areas melt way, makes the changes you need in your diet and exercise program that will allow you to get the results you want.

So just because you cannot sport reduce doesn't mean that strength training will not help you lose weight. Strength training has many benefits and feel free to check back to my previous blog post to learn how gaining lean muscle mass can increase your metabolism.

Today's workout is our 5th workout in our home workout series and Julieanna Hever and I will continue to work with a stability ball. In this workout, however, we will also in the use of some free weights or dumbbells as we work with the ball. Please enjoy the following workout!

Ball Plank- Hold 30 seconds- 1 minute
Ball Tuck- 15 repetitions
1 Arm Row w/Ball- 15 repetitions per side
Ball Squat w/ Shoulder Press (hold at the end until you collapse!)- 15 repetitions
Reverse Fly- 15 repetitions

The same guidelines apply as the last video workout. They are as follows:

1. Complete 2-3 sets of each exercise

2. Move through the exercises in a circuit training format (one right after the other with no rest in between)

3. Make sure you are breathing. Exhale through the exertion (or the hardest part of the exercise)

4. Control is important. Use a 2:2 count to ensure you are not rushing through your exercises. That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5. Have water readily available so you continue to hydrate during your workout.

6. If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7. If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program.

8. HAVE FUN!!!